Workout: Tuesday Torment

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m
 

Medium Intensity: (repeat the below for 10 minutes)

 20 metre Farmer's Walk (2 Kettlebells/Dumbbells as heavy as you can carry)

 5 rep Push-Up Variations (choose 3-4 different variations, incline, decline, diamond, wide grip, etc)

 10 metre Crocodile Walk

 10 metre Bear Crawl

 10 metre Crab Walk

20 metre Waiter's Walk 

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 Kettlebell/Dumbbell Snatches (or shoulder presses)

20 Kettlebell/Dumbbell Squats (go heavy)

20 knee to elbows (use a pull-up bar and lift knees to touch elbows)

20 Air Squats

20 Burpees

Video: Cliff Hanger (Pull-Ups)

Workout: Primal Park Play

Warmup:

• Short Sprints, jog recovery
• Air Squat and Jump Squats drills

Workout: (combinations of) -->

• 60 metres Farmer's sprint carrying a breeze block* (two arms)
• 5 x Concrete block deadlift, squat clean and press.
• Assorted Tree Pull-Ups, Knee to Elbows, Climbing, Rope drills.
• Box Jumps
• Balance work on beams
• 10 x Breeze Block throws, sprint to block, 5x push-ups
• 30 metre Bear crawl
• 30 metre Crab walk 

Workout: Burpees To Finish

Warmup:

• 5 minute moderate row
• 10 Squats
• 10 Push-Ups
• 10 Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Pull-Ups

Workout: 

• 200 single skips (as quickly as possible)
• 100 skipping Double Unders
• 21-15-9 reps of Kettlebell Swings (men 24kg, women 12kg)
• 50 Box Jumps (24 inch box)
• 50 x 50% of bodyweight deadlifts
• 25 Pull-Ups
• 8 x bodyweight bench press

Finisher: 

• 50 Burpees (1 push-up between each rep)

---

Other Fitness Explorer workouts available here: